2016 October 17 WOD

Posted: October 17, 2016 in Uncategorized
Strength

20 minutes to complete
3 Rep Max Back Squat – priority
4×6 Front Squat – time permitting

3 rep max BS compare to June 13, 2016

Metcon

42 Calorie Row/Bike (800 run)
21 Squat Snatch (95/65)
30 Calorie Row/Bike (600 run)
15 Squat Snatch
18 Calorie Row/Bike  (300 run)
9 Squat Snatch

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Comments
  1. Lauren Phillips says:

    Back squat 3RM 225#
    Front squat 3×6 135#
    Metcon 15:10 RX

  2. Jim D says:

    BS 305# 3RM
    FS: 135/185/215
    METCON 16:26 Rx

  3. Justin Harrison says:

    Did 5×3 OHS today- 95/135/155/165/185

    Metcon- 12:41 Rx

  4. Kent says:

    LBBS 3RM 245# – PR!

    Front squat 4ร—6 115#

    Metcon 17:00
    row, 63# SS with snatches mixed 1st rd (legs toasted)
    only snatches rds 2 & 3.

  5. jks says:

    BS 135, 165, 195 & 236 matched PR
    FS 85, 85, 85, 95 & 105 all x 6
    Metcon 16:28 rowed & 65# PS + air squats

  6. Tanya says:

    180# 3RM LBBS PR

    15:28 rx

  7. Groves says:

    BS PR 3@285.

    Metcon: 17:43 75# and run

  8. Shank says:

    3 Rep Max BS – 235# PR. Did 245# for 2 but didn’t get 3.
    FS – 4×6 135#

    Metcon: 14:28 Did snatch + air squats.

  9. Megan says:

    Biked 1 mile
    Strength :
    3 sets of 10 air squats with pvc on back
    3 sets of 10 squats with 8lb med ball

    metcon : 8:48
    400 meter jog
    21 strict press 15# DBs
    300 meter jog
    15 strict press
    100 meter jog
    9 strict press

  10. Mark Goff says:

    255# BS PR!
    2X6 FS @ 165#

    13:41
    95# SC
    ROWING

  11. bigdolan says:

    435×3
    10pr
    Parallel first 2 way deeper last

    Metcon
    15:02 Rx row

  12. Kimberley says:

    3 rep BS
    85/95/105/115 pr!
    FS
    2 sets @ 85#

    Metcon- 17:56
    33# SS (set of 21 mostly singles, 5/5/5, 3/3/3)

  13. Joe E says:

    BS 3xPR
    265 x 3 20lbs over my last 1xPR
    FS 2×6 135

    Metcon: Row and #75 14:35 snatch squat

  14. Jay says:

    Strength
    315×3 Did 345# back was tight so I just 3×5 225#

    Metcon 15:40
    Ran
    115# SC

  15. Shea says:

    170# 3 RM LBBS (PR-can’t find an old one)
    Metcon 14:50 Rx w/Rows

  16. Blake says:

    AM (w/Bobby)

    Running Intervals
    1×1600- 6:45
    Rest – 5 min
    1×1200- 5:30
    Rest – 4 min
    1×800- 3:20
    โ€จRest – 3 minโ€จ
    1×400- 1:20ish

    PM
    Back Squat x3 (don’t remember #)
    Metcon 23:00 Like A Boss
    95# Power Snatches + Barbell OHS
    Running ๐Ÿƒ

  17. Elisabeth says:

    3rm BS: 145# pr!
    Metcon
    18:12
    Rowed
    45# power snatches focused on form
    Air squats

  18. jkeel 42/5'9/175ish says:

    BS:
    345×3 for PR match.

    Metcon:
    3:00 heavy bag work
    21 split snatches w/lunge step alternating
    2:00 heavy bag
    15 split snatch ” ” ”
    1:00 heavy bag
    9 split snatch ” ” ”

    As described 15:49

  19. Patrick Moody says:

    Strength 3 rep backnowledge squat
    135,185,205,225pr
    Metcon
    20:45 @ 75 and ran

  20. Bobby says:

    AM run intervals with Blake:
    1600m: 6:47
    1200m: 5:50
    800m: 3:25
    400m: unknown. But… pretty sure we were killing it. Great morning to get after it.

    BS: 225/315/345/365/405 PR
    FS : 2 x 6 @ 225/255

    Metcon: 14:56 Rx

  21. Marcia Jo says:

    Strength: 155# 3 rep (small PR but a PR nonetheless)

    Metcon: 21:37
    Row
    55# power snatches
    33# OHS

  22. Joy says:

    3RM BS: 135# pr
    FS: 3×6 FS: 70# (practiced technique)

    Metcon: 16:33
    Row
    22# Squat Snatch

  23. Matt Z. says:

    405 for 3 PR
    9:24

  24. Monique says:

    Strength
    Back – 85/95/125/135 PR! (+10 from my last)
    Front – 65/75/85/95 PR! (+20 from my last!!)

    Metcon – 19:39 w/ 55lbs
    I did power snatches for the first two rounds then snatched and squatted on the last round. Huge skill improvement since joining CFJ!

  25. Doug Barnwell says:

    BS: 335×3, 365×2 (two attempts at 365)
    FS: 1 set 185×6, 3 sets 225×6

    Metcon: 16:53 RX

  26. LA says:

    BS – 365×2, f3 down 10#
    FS – 225×6, 4 rnds
    Metcon- 12:45

  27. Brett Christensen says:

    1.) Strength:
    LBBS = 135/225/275/315/365 PR
    FS = 225 * 2/245
    2.) Metcon: 10:21 Rx’d all singles
    3.) Snatches: Based off of 225
    1 * 3 @ 60% = 135
    1 * 3 @ 70% = 160
    3 * 3 @ 75% = 170 failed once in the last set of 3
    4.) Snatch Pulls: Based off of 225
    3 * 3 @ 90% = 205
    2 * 3 @ 95% = 215
    5.) 30 Ring MU for time = 11:14 a set of 2 then singles. definitely can do that faster

  28. Nik W says:

    #275 @ 2reps
    22:40 @ #75

  29. Haley says:

    Back squats: worked up at 155 for 3 reps

    24:49 @ 55#. Did all power snatches then OHS with a PVC. Biked.

  30. Kim says:

    @home 530am
    No strength-got up later than supposed to
    Metcon: 19:58
    Runs & 53#

  31. Cara says:

    LBBS: Worked up to 155# and stopped, should have kept going, but didn’t want to push it after only working out twice in the past two weeks

    Metcon: 23:29 (FOR EV ER)
    Runs
    65# Snatches followed by 55# OHS

  32. missychamp2016 says:

    Strength:
    3RM Back Squat PR! 185

    Metcon
    33# squat snatches
    Rowed
    17:45

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